Have you ever heard people talking about the benefits of a sauna after a workout? If you’re considering trying it, you might not know how long to sit in a sauna after a workout. Beyond getting extra sweaty, what are the benefits of a sauna after working out?

Learn more about how a sauna session could help or hurt your health after a workout and what you should do to get all the positives and none of the negatives.

The Benefits of Using a Sauna Post-Workout

Sitting in a super hot room after a tough workout may not sound particularly enjoyable, but there are quite a few benefits of a sauna after a workout. First, it’s helpful to know the types of saunas you could be using.

Types of Saunas

Whether you’re at a spa, a gym, or another fitness facility, these are the saunas you’re likely to find:

Dry sauna: Heated via electric heater or wood-burning heat. Electric versions heat the room; wood-burning also heats sauna rocks so you can add steam.

Infrared sauna: Uses infrared light to heat your body directly instead of heating the room. This allows deeper heat penetration at lower temperatures, helpful for those sensitive to high heat.

Steam sauna: Also called a steam room. Uses steam from boiling water to create high humidity and lower-temperature heat.

It can be helpful to choose the type of sauna that fits your preferred temperature and humidity levels.

The Benefits of a Sauna After a Workout

Research continues to highlight impressive short- and long-term benefits of using a sauna after a workout, including:

• Improved muscle recovery: Infrared sauna use for 20 minutes post-resistance training improves neuromuscular recovery and reduces soreness. Even a single 10-minute session can boost recovery.
• Preservation of muscle mass: Heat exposure increases heat shock proteins, which reduce muscle protein breakdown.
• Improved cardiovascular health: Using a sauna for 15 minutes after exercise improves cardiorespiratory fitness and lowers blood pressure and cholesterol.
• Reduced diabetes risk: Steam sauna use every other day for 15 minutes can reduce fasting blood glucose levels.
• Enhanced relaxation: Sauna users report reduced stress, looser muscles, and improved heart rate and blood pressure.
• Reduced lower back pain: Sauna therapy shows high effectiveness in reducing chronic low back pain.
• Improved skin health: Saunas improve hydration, skin barrier function, and blood flow. Sweating helps clear pores of bacteria.
• Improved oxygen uptake: Passive heating increases VO₂ max and lactate threshold—supporting better physical performance.
• Lower dementia risk: Long-term studies show sauna use 9–12 times per month significantly lowers risk of dementia and Alzheimer’s.
• Lower stroke risk: Sauna use 4–7 times per week decreases stroke risk in older adults.

How Long Should You Sit in the Sauna After a Workout?

Experts generally recommend 15–20 minutes in the sauna after a workout. Staying longer than 20 minutes increases your risk of dehydration, dizziness, and overheating.

If you’re new to sauna use, start slowly:

• Begin with 5-minute sessions
• Add 1–2 minutes each time
• Build up gradually to 15–20 minutes

This slow progression helps your body acclimate and reduces the likelihood of feeling faint or overheated.

Risks of Staying Too Long in the Sauna

While there are many benefits to sauna use, staying too long can increase health risks. Going past the 20-minute mark may result in:

• Dehydration: Post-workout sauna use increases sweat loss, making water and electrolyte replacement crucial.
• Dizziness or fainting: Heat lowers blood pressure, which can cause lightheadedness.
• Temporary reduced sperm count: High heat affects sperm production but reverses once sauna use stops.

People who should avoid saunas include those with:

• Chronic respiratory conditions
• Severe heart conditions or uncontrolled blood pressure
• Kidney disease
• Open wounds or severe skin conditions
• Seizure disorders
• Current illness, alcohol, or drug use

Pregnant women and individuals on blood pressure or heart medications should consult their doctor first.

Combining Sauna Use with Other Recovery Methods

Pairing sauna use with additional recovery strategies can help maximize muscle repair and relaxation.

Although many people use medications for pain, long-term use can have serious side effects. Instead, consider:

• Epsom salt baths
• Topical capsaicin creams
• Hydration and electrolyte replacement
• Stretching or light movement

Another popular option is massage. The importance of massage therapy in muscle recovery is well documented. Massage can:

• Reduce muscle tension and soreness
• Lower blood pressure
• Boost immune function
• Improve lymphatic drainage
• Promote relaxation and stress relief

No matter what recovery methods you combine with your sauna routine, ensure they don’t increase the risks of heat exposure. When in doubt, talk to your doctor.

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